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Many dieters’ good intensions of sticking to three healthy meals a day are cast aside due to an attack of the munchies.

This can occur at any time during the day: while cooking the family meal, or polishing off the children’s leftovers. It usually occurs because you are tired and the body is sending signals that it needs energy or it may be that you have had a stressful day and are looking to food as a source of comfort.

Just accept that some days you will overeat but it is not a sign of failure. We all do it occasionally because we are human. Be your own best friend and don’t be tempted to call yourself names or feel down about snacking. Don’t indulge in negative, self-critical talk, but concentrate on the positive aspects of your day. Make a mental note not to buy foods that you can’t stop eating. Like. Peanuts, chips and sweets.

DANGER TIMES
Just home from work or school- a snack to cheer ourselves up; a cake to celebrate the end of the day; a biscuit or two to make us feel better; a bar of chocolate to make us feel less tired. Turn on the television and open a packet of chips.

It is a good first step to recognize why you are having a snack. Is it because you are hungry, or is it comfort food? We all eat comfort food, to a degree. If you find you are eating a lot of comforting snacks, then you want to ask yourself why. Look at the problem at its source and deal with it. Recognise that you are using comfort eating as a coping mechanism. Snacking on sweet food sends the blood sugar levels soaring, only for them to crash again, leaving you just as dissatisfied as you did before the snack. Sugar contains empty calories and is converted into fat by the body. It is a real indulgence and you don’t need it.

CUT DOWN ON SUGAR

Try to put less sugar in tea-or better still, give it up-don’t sprinkle sugar on cereal; gradually decrease the amount-choose unsweetened fruit juices-cut down on sweet snacks by eating fruit instead.

Plan to eat three healthy meals each day. Ensure that you are eating enough complex carbohydrates to ensure that you have enough energy.

Never start the day without a good, healthy breakfast.The place for children’s leftover is in the dustbin.

If you recognise that you are eating for comfort, tell yourself, “This snack will only make me fat”.

THIS WORKS FOR ME!

Although I have three balanced meals per day I still get hungry between meals so I have a mid morning banana, and at 4pm. I will have a chocolate biscuit with my afternoon tea. About 6:30pm, while I am cooking supper I will have a handful of mixed nuts. I only usually have real dessert at weekends but if I feel like a dessert midweek I will have a jelly or a fruit salad with a tablespoon of Greek yoghurt. This works for me and keeps my weight stable.

Tags: Dieting, Weight Loss //